Yesterday I did the first cardio workout in Power 90, sweat 1-2, followed by the ab-ripper 100 workout. Sweat 1-2 starts out with a few minutes of stretching, a lot of which will be familiar to anyone who has done p90x. Then there is about 4 minutes worth of yoga. Basically working through a couple of modified asanas (plank, push up, upward dog, down dog, crescent, and warrior 1/2). Then you get into the cardio portion. It starts out with a knee lift series (three moves each for 30 seconds, then repeat). Then, there is a jumping jack, run in place, and run lunges (the same run lunges from the p90x warm-up sequences) combo, again each for 30 seconds, and then repeating without any rest. Then there is what Tony calls "x work" which uses a taped "X" on the floor (but it is really a cross-shape that creates 4 boxes to step/hop in). There is a series of hop steps in all four boxes, then you run in place for about 3 seconds in each box moving counter-clockwise, then you do hops diagonally from one of the front boxes into the rear box located diagonally from it, and repeat).
Once you get through that portion you get a short water break, then go on to do a martial arts sequence. First, you do kicks, front kicks, knee kicks (which are just a modified knee thrust), and then what Tony calls side kicks but which are really front kicks in a back stance. Basically, they do not do any pivoting so no "real" roundhouse kicks or side kicks as you would do in Taekwondo or Karate. Then there is a punching sequence in which you do jab-cross and then hook-uppercut then do kind of a body blow (short punches that would be to a midsection).
That ends the cardio portion of the workout. Then there is a short cool-down and stretch. Then you go into ab-ripper 100, which is a series of 10 ab moves (again some of which appear in a slightly different form in ab-ripper x in p90x).
I found myself able to keep up in the cardio portion of the workout pretty well. I never had to take any unscheduled breaks, but I did have to slow down a couple of times and modify some of the jumping moves for a few reps. The harder part was the ab-ripper workout. Toward the end of the ab workout I could not finish all 10 reps on some of the exercises. But, I think I can make enough progress that I can move on to the 3-4 workouts after 30 or 45 days (at the latest).
Overall, this is a very good, but scaled-down workout. The cardio portion combines the warm-up from p90x with a little bit of the Kenpo-x program mixed in. It is mostly low-impact, but does have a bit of jumping. The good thing is that Tony shows modifications that you can do if you need to. It is perfect for anyone who is starting out or, like myself, who has gotten out of shape and wants to get back in shape before tackling one of the more intense programs like p90x, Insanity, Body Beast, or the like. And, if you are wanting to go on and do p90x it introduces you to a lot of the moves you will see there. The one drawback I will point out is that, the two "helpers" that Tony has with him in this video sometimes have horrendous form, especially during the kicks and punching portions. They were very likely models who were cast because they were in good shape and looked good, but unlike later programs that used a test group and had many of those people in the workout videos so there were people who knew what they were doing, that is definitely not always the case in Power 90. But, if you watch what Tony is doing, you should be good.
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